Hello Erintrude_uk,
Being a vegetarian, as you know, is more than simply giving up
meat, chicken and fish. You?ll need to balance your protein, calcium
and nutrient intake, and luckily, it?s not difficult! A balanced
vegetarian diet is good for you!
My daughter enjoys filling a flour tortilla with canned refried
beans, grated cheese, and what ever veggies she may have, and then
heating it in a microwave oven for a quick high protein snack. Plain
peanut butter on a tortilla, with a little jelly is good too! Be sure
the tortillas are not made with lard! Yogurt smoothies, whipped up in
a blender, with fruit and/or a little peanut butter are fast and
nutritious. I have included sites that have oodles of recipes, and I?m
sure you?ll find plenty of quick and easy snacks and appetizers.
?There are as many reasons for becoming vegetarian as there are
vegetarians; it's a highly personal and individual decision to make.
But in a survey conducted on behalf of The Vegetarian Society the
majority of people said that they gave up meat and fish because they
did not morally approve of killing animals, or because they objected
to the ways in which animals are kept, treated and killed for food.
?Isn't it hard being a vegetarian?
Not at all. Vegetarian food is widely available in shops and
restaurants, it's easy to cook and you're probably already eating many
vegetarian meals such as beans on toast or jacket potato and cheese
without even putting your mind to it. It's no sacrifice to give up
meat when there are so many delicious recipes and so many tasty foods
to experiment with. Plus you'll have the satisfaction of knowing that
you're eating a healthy diet that doesn't involve the killing of
animals or the abuse of the world's resources.?
http://www.vegsoc.org/info/goingveg.html
?Despite all the hidden fat in a vegetarian diet, you can still reap
the benefits of a vegetarian lifestyle while trying to lose weight.
Follow these simple ideas to follow a vegetarian diet and lose weight:
?If you drink dairy products, choose skimmed milk. If you use soya
milk, look for a reduced-fat, fortified varieties to get protein and
essential vitamins and minerals without unnecessary fat and calories.
?Use cheese sparingly ? cheese from both cow?s milk and soya or rice
milk can be high in fat. Use less cheese and choose low-fat versions
(no more than 20g fat per 100g) whenever possible.
?Make legumes, tofu and tempeh (an Indonesian product made from
fermented soya beans) your primary protein choices. All are fairly low
in fat and legumes also add fibre to your diet. Nuts and seeds are
excellent sources of protein, but be wary of large portion sizes. If
you?re eating more than a handful a day it?s too much.
?Choose fresh fruit or raw vegetables for snacks if you?re really hungry.
?Limit snacks high in fat or sugar.
?Try flavouring foods with salsa, lemon juice or flavoured vinegars
instead of mayonnaise, butter, margarine or sour cream.
?As with any diet, avoid fried foods and opt for baked, grilled or
steamed instead.
http://www.ivillage.co.uk/food/cook/health/articles/0,,164321_186082,00.html
?Staying on course - Choose your level of veg*nism ... and whichever
your choice, you should find guidance of all kinds scattered around
VeggieGlobal (and Looking-Glass) to help you on your path to a
naturally aspired lifestyle!
If you want to read more about the light and shade of vegetarian,
animal welfare and environment ethics see "Cow to Clown" .?
?Being Vegetarian - For whatever reason you are becoming veggie, you
can't call yourself vegetarian if you eat fish or if you eat cheese
with animal rennet. In fact, an ethically minded vegetarian doesn't
buy ANY animal derived products to eat or wear.
If you have a problem with consuming anything which once had a pulse
and a pair of eyes, then there is no room for being hypocritical by
buying new leather goods! However, as a vegetarian it may argued that
you could buy 2nd hand goods, which contain leather or leather parts.
This is because you are not directly responsible for the animal's
death ... it was slaughtered as a choice of the product's original
owner, not yours ... I.e. 2nd hand cars with leather seats /
upholstery. Remember also that silk is made of animals - silkworms in
fact.
Secondly, vegetarians might feel justified in buying leather goods
made from animals, which have died from natural causes.?
This site has numerous useful links also.
http://www.veggieglobal.com/features/veggieguide.htm
??Eat a varied diet and try to include fresh fruit, green vegetables,
peas and beans and wholemeal produce - all good sources of vitamins
and minerals (as well as fibre!)
?Vitamins are easily destroyed by cooking so whenever you can, eat raw
foods. Use as little water as possible when boiling vegetables (to
avoid losing water soluble vitamins B and C). Cook vegetables for as
short a time as possible. Steam or stir fry vegetables if you can
instead of boiling them - this helps to preserve water soluble
vitamins. Prepare food quickly and try not to keep it hot or reheat it
- this can destroy vitamins. Keep milk covered because sunlight
destroys some B vitamins.
?Vitamins are often stored just underneath the skin in fruit and
vegetables so eat them in their skins: don't peel them!
?Eat plenty of nuts and seeds - these contain a variety of vitamins
and minerals and make good nutritious snacks.
?Throw out aluminium saucepans (aluminium is a potential poison which
can cause brain damage) and use iron ones which can add useful
quantities of iron to cooked food.
http://www.giveusahome.co.uk/articles/veg_food.htm
Protein Sources other than Tofu
================================
Quorn?
?One of the most popular meat substitutes on the market is Quorn,
available both as an ingredient and in a range of Quorn products. Made
from a myco-protein derived from the mushroom family, it?s grown using
a natural fermentation process, and is then combined with a small
amount of egg white and vegetable flavours to help give it the taste
and texture of meat. Quorn is low in fat and high in protein and
fibre, and readily absorbs flavours in cooking, so works well in
stir-fries, curries, casseroles and marinades?
VegeMince
?Another popular mince-style ingredient is Realeat VegeMince, made
from a combination of rehdyrated wheat and soya protein. This one
comes frozen in a resealable bag and is already precooked with other
flavouring ingredients, so you can add it straight to your recipe
directly from the freezer (see recipe below). VegeMince takes up its
own weight of water or stock when cooked and has a surprisingly meaty
taste and texture?
Please read the entire site for complete information.
http://www.ivillage.co.uk/food/fruitveg/vegetarian/articles/0,10103,164321_175730,00.html
?Grain products, for instance, form the base of the U.S. Department of
Agriculture and Department of Health and Human Services' Food Guide
Pyramid, which recommends 6 to 11 daily servings of bread, cereal,
rice, and pasta. Daily intakes advised for other foods are: 3 to 5
servings of vegetables; 2 to 4 servings of fruits; 2 to 3 servings of
milk, yogurt and cheese; and 2 to 3 servings of meat, poultry, fish,
dry beans, eggs, and nuts. The guide advises using fats, oils and
sweets sparingly.
And, who hasn't seen signs in their grocer's produce section urging
consumers to eat "5 a day for better health"? This slogan reflects a
major government-industry campaign to help people eat more fruits and
vegetables as part of a high-fiber, low-fat diet that emphasizes
variety.
The campaign is consistent with the USDA-DHHS Dietary Guidelines for
Americans, which states, "Most Americans of all ages eat fewer than
the recommended number of servings of grain products, vegetables, and
fruits, even though consumption of these foods is associated with a
substantially lower risk for many chronic diseases, including certain
types of cancer" Also noted: "Most vegetarians eat milk products and
eggs, and as a group, these lacto-ovo-vegetarians enjoy excellent
health."
http://www.fda.gov/fdac/features/895_vegdiet.html
?When you?re not in the mood for anything sweet, pop some sunflower
seeds, pumpkin seeds, popcorn, or mixed nuts in your mouth, or open a
jar of salsa and choose from your inventory of radishes, baby carrots,
cucumber, and celery for dipping.
Other quick light meal and snack suggestions include
? dry cereals with nuts, fruits, and berries
? instant hot cereals with nuts, fruits, and berries
? yogurt with fruit or berries
? whole wheat toast with honey and wheat germ sprinkled on
? peanut butter/jelly sandwich
? peanut butter/banana sandwich
? baked potato with shredded veggie topping
? fill a tortilla with refried beans, salsa, guacamole, and sour cream
This sounds good!:
Instant Apple Pie
1 bowl of dry cinnamon toast crunch cereal (whole grain)
4 Tbsp of cinnamon applesauce
Toss and serve with a glass of vanilla soymilk
http://www.suite101.com/lesson.cfm/18887/2220/2
Appetizers and snacks
http://veggietable.allinfo-about.com/recipes/sidedishes.html
This page is chock full of information and links to more information
on healthy vegetarian eating.
http://www.vrg.org/nutshell/nutshell.htm#nut
and
http://www.vrg.org/nutshell/nutshell.htm
Recipes, books and tips:
http://www.theppk.com/
More recipes and tips
http://vegetarian.lifetips.com/
This 83 page ?booklet?, has yummy recipes for smoothies, breads, and
some yummy vegetarian dishes. There are some meat based dishes, but
the other recipes seemd to good to let slip away!
http://www.mch.dhs.ca.gov/documents/pdf/cookbook.pdf
This site has recipes, a monthly newsletter and books for sale:
http://vegkitchen.com/
Tips for a vegetarian Pantry:
http://vegkitchen.com/tips/vegetarian-pantry.htm
A plethora of vegetarian recipe links on one page:
http://www.recipelink.com/rcpveg1.html
Tips and links
http://www.ivillage.co.uk/food/fruitveg/vegetarian/articles/0,,164321_187653,00.html?
This site has links to eating out, vegetarian style, in the UK,
carry-out meals, deliveries, recipes, articles, a forum, and more:
http://www.veganbristol.makessense.co.uk/index.html
Books:
======
In addition to the ones below, recommended in the comment below, here
are a few other books. If you have a free Amazon account, you can take
advantage of the Inside the Book feature,:
http://www.amazon.com/gp/product/1570671443/002-1598014-9226443?v=glance&n=283155
http://www.amazon.com/gp/product/0767900146/002-1598014-9226443?v=glance&n=283155
http://www.amazon.com/gp/product/0931411238/002-1598014-9226443?v=glance&n=283155
http://www.foodsforlife.org.uk/recipes/vegan-cookbook.html
Top 10 Vegetarian Books
http://books.guardian.co.uk/top10s/top10/0,6109,959859,00.html
http://www.amazon.co.uk/exec/obidos/tg/listmania/list-browse/-/35A0K3GYJOJBE/202-0150911-4641441
I?ll bet your local grocery store/supermarket carries a line or two of
frozen vegetarian dishes. Most Asian and Eastern Indian restaurants
offer vegetarian dishes as well. Visit local health food stores for a
variety of ready to eat foods and snacks.
If you are in the UK, you can order frozen vegetarian meals
http://www.dining-made-easy.co.uk/subprod/vegetarian-entrees-ready-to-cook-vegetarian-ready-meals-0000954.aspx
You can ask local restaurants to provide these dishes for their patrons
http://www.millifoods.co.uk/
Tips and local suppliers (In the UK)
http://www.animalaid.org.uk/images/pdf/catering.pdf
Vegetarian magazines available in the UK
http://www.vegfolk.co.uk/magazine.htm
I hope this answer will help you help you enjoy your meals! If you
need further assistance, please as for an Answer Clarification, and
allow me to respond, before you rate please.
Sincerely, Crabcakes
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